CrossFit
For load:
Find your 1RM Overhead Squat
For time:
20 Front Squats 205/135
30 Box Jump 24/20
40 KBS 53/35
50 Wall Ball 20/14
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CrossFit Competitor (off season)
Power Clean + Clean
70% 2+2, 2+2
75% 2+2
80% 2+1, 2+1
Push Press + Jerk
70% 2+2, 2+2
75% 2+2
80% 2+1, 2+1
Bench Press
70% 1×3
75% 2×2
80% 1.2.1.2.1
For time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Pull-ups
(alternate rounds with a partner)
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Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
Clean Pull
100% 1×3
110% 4×2
Weighted Pull-up
4×4 -choose weight-
Barbell Sit-up
5×5 -choose weight-
